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| Our bodies need fat to distribute and absorb vitamins, but only a small amount of fat is actually needed to do this job. The daily recommended amount of cholesterol is < 300 mg a day based on a person who consumes a 2000-calorie diet. The amount of cholesterol allowed per day will be less if you consume fewer calories a day than this. |
| Why Is some fat good For us? |
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Click on this link to read about Cooking With Less Fat Q: How much
total Fat is recommended?
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| Dietary Guideline Total fat Source: United States Department agriculture, ( NAL) National Agricultural Library and (FNIC) Food and Nutrition Information Center US Dietary Guidelines recommend that our fat is limited to 30 percent or less of calories from fat in our diet. Keeping in mind, it really depends on what our calorie needs are. |
| It is easy to say that our bodies need 30% of Total Fat calories or < daily , but what does it mean? |
| It sounds very confusing. But I have printed a few examples for you below. Now that I have shown you examples, It is a good idea to start reading the food labels when shopping-- which is not exact, but gives you a good idea of what you consume in a day of total fat as well as saturated and cholesterol. |
| Here are some higher end caloric examples, this would be for someone who leads a more active lifestyle, and needs more calories. |
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1,600 calories = 53 grams of Total fat allowed and (18
grams of Saturated fat) 1,800 calories = 60 grams of Total fat allowed and (20 grams of Saturated fat) 2,000 calories = 67 grams of Total fat allowed and (22 grams of Saturated fat) 2,200 calories = 73 grams of Total fat allowed and (24 grams of Saturated fat) 2,400 calories = 80 grams of Total fat allowed and (27 grams of Saturated fat) 2,600 calories = 87 grams of Total fat allowed and (29 grams of Saturated fat) 2,800 calories = 93 grams of Total fat allowed and (31 grams of Saturated fat) |
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It is recommended that you consume an amount less than 10 % of calories in
your diet from saturated fat. The amount of Total fat and Saturated fat will depend on body frame size, age and sex, if you are sedentary and need fewer calories, or if you are moderately active and exercise most days, then you could conceivably consume more grams of fat. |
| Here are a few examples for a person who leads a more sedentary lifestyle
or is trying to lose or maintain weight:
1200 calories = 40 grams of Total fat allowed
300 calories = 43 grams of Total fat allowed 1400 calories = 47 grams of Total fat allowed 1500 calories = 50 grams of Total fat allowed |
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If you are trying to lose or maintain weight, you should have: < 30% Total, and < 10 % Saturated fat |
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